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Thursday

Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation posterior chain

"Tabata " Core Alternate 4 Sets of :30-:15
:20 25/15/15/10#BP Situp OH
:10 Rest
:20 Scorpions

2 sets:
:30 unweighted good mornings
– Rest :10
:30 single-unders
– Rest :10
:30 jumping lunges
– Rest :10

DEADLIFT REVIEW
3-5 Reps Coaches Cue

5x Deadlift at 50% 1 RM

Weightlifting
Deadlift (8 min E2MOM Build a heavy 3-rep deadlift)
– Perform 10-20 double-unders immediately after each set.

Metcon
Metcon (AMRAP – Reps)
RX EMOM 10x
10 x 1:00 rounds for reps:
3 deadlifts (205/315 lb)
Max double-unders
– Rest 2:00 between rounds.

INTERMEDIATE
10 x 1:00 rounds for reps:
3 deadlifts (155/225 lb)
Max double-unders
– Rest 2:00 between rounds.

BEGINNER
10 x 1:00 rounds for reps:
3 deadlifts (65/95 lb)
Max single-unders
– Rest 2:00 between rounds.

INTENDED STIMULUS
Finish the deadlifts in less than :15.
Complete all deadlifts unbroken.
:40 to work on double-unders each round.
Sprint through the minute and rest for two full-minutes.

Cool Down
Accumulate:
1:00 lacrosse ball foot roll/foot
1:00 Pigeon stretch / side

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